I Thought I Didn't Need a Coach...Until I Got One

In this episode, listen and watch coaching in real-time, as Jason Fitzgerald begins coaching Todd towards his long-term running goals - applicable to all runners.

Full transparency, my marathon time has plateaued. After lowering my PB from 5 hours to 3:47, I have hovered around 4 hours for over 3 years. I’m working with Jason to unlock my untapped running potential … if your story is similar, follow along as we train over the next 10 months.

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This episode is sponsored by Thrive Protein | Canadian made supplements, nutrition, and hydration to fuel all your adventures. Check them out: ⁠⁠⁠⁠thriveprotein.ca/en-ca use the code RUNEGADE to save 20% off your order.

And Follow Todd's progress on Strava: strava.com/athletes/24075567

Jason shares his insights on building resilience, long-term planning, pacing, and integrating strength into your routine. Good for all runners, if you're stuck at a plateau or just starting out, learn why your greatest breakthroughs often come from dropping the ego and leaning into expert advice.

You also might enjoy Jason's other appearances:
►You Only Faster: youtu.be/HzjVo1SUwA8
►You Faster, This Fall: youtu.be/x6n-QFWYMYQ

In this episode:
► Redefining resilience and wisdom in training, not just speed
► Importance of long-term planning and cyclical training cycles
► How to approach base training: speed work, strength, and skills
► Pacing long and short races: the art of effort and precision
► Role of heart rate zones versus pace in different training contexts
► Common pitfalls for adult runners and how to avoid them
► Lessons from the pros and how to adopt the artful coaching mindset
► The personal journey from reluctant athlete to passionate coach

Timestamps:
0:00 — Coaching Call with Jason Fitzgerald
1:38 — Todd's Running Journey (origins, injuries, PRs)
4:51 — Why Todd Hired a Coach
6:24 — Jason's Running Origin Story
12:36 — Developing a Coaching Philosophy
18:22 — Mistakes Self-Coached Runners Make
21:52 — The "Season Before the Season"
26:22 — What Base Training Really Looks Like
32:28 — Strength Training & Warm-Up in Base Phase
35:44 — Reviewing Todd's Training Profile
39:23 — The Three-Cycle Training Plan
43:30 — Pacing as a Skill
52:57 — Heart Rate vs. Pace: When to Use Each
60:39 — RPE & What a 5K Should Feel Like
64:56 — Closing Thoughts: The Value of a Coach

Find More Jason Here:
► X: x.com/JasonFitz1
► Instagram: instagram.com/jasonfitz1
► Strength Running Website: strengthrunning.com

Todd's Details - to help gauge your running paces and performances:
► Easy pace: 5:15 to 6:00/km (8:03 to 9:40/mile)
► Tempo: 4:20 to 4:30/km (6:58 to 7:14/mile)
► 5km Pace: 4:00 to 4:10/km (6:26 to 6:43/mile)
► Mile Pace: 3:40 to 3:50/km (5:54 to 6:11/mile)
► Marathon Pace: 5:00 to 5:10/km (8:03 to 8:19/mile)

My personal bests are:
► Mile: 6:11
► 5km: 20:03
► Half: 1:37
► Marathon: 3:47
► 50-mile: 10:59 (JFK50)

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Connect with RUNEGADE:
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► Todd on Strava: ⁠⁠strava.com/athletes/24075567
⁠⁠► Mark on Strava: ⁠⁠strava.com/athletes/32395525%E2%81%A0%E2%81%A0
► Harvey on Strava: strava.com/athletes/23902067

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